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Inner Chest Workout With Dumbbells

November 24, 2021 6 min read

inner chest workout with dumbbells

If you’re here, then you’re probably looking for ways to improve the aesthetic of your inner chest.

The inner chest is the spot between your pecs that you see when you look straight down. To target the inner pec fibres, you need to do exercises where the arms extend in front of you and come together to your body’s midline. 

In this article, we’ll tell you about the best inner chest workouts with dumbbells that will help you get a ripped inner chest. We’ll also give you a rundown on exactly how to do these exercises.

Dumbbell Chest Fly

inner chest dumbbell exercises

Grab 2 dumbbells for this exercise. Grip 1 dumbbell in each hand and position yourself onto a flat bench.

Your back and head will be flat on the bench, with your knees bent and feet flat on the floor beneath you.

Push the dumbbells above chest level, extend your arms, and squeeze at the top. Your palms should face each other.

Keep your feet planted, as you open up your arms for the fly. Your arms should be horizontal as you lower the dumbbells to your sides. Keep a slight bend at the elbows, as well as a slight arch in your lower back.

Do not swing your arms quickly, but rather do slow and controlled movements. This is highly recommended for individuals with shoulder issues.

Exhale at the top and then bring the dumbbells back together over the centre of your chest to finish one repetition.


To maximise the effectiveness of this inner chest workout with dumbbells, you need to consider a few things.

Firstly, you want to keep a strong position on the bench. This means that your shoulders are pulled in, you activate your core and glutes, and your feet are placed securely on the floor. 

The top of the lift, when the dumbbells are raised at chest level, is the most important part of this exercise. Focus on squeezing your pecs when lifting the weight.


The dumbbell chest fly is a very simple exercise that has many benefits, that includes sculpting your inner chest muscles.

As a chest opener, the dumbbell chest fly reduces upper back pain and tightness in the upper body, as well as increases range of motion.

Decline Dumbbell Fly

inner chest dumbbell workout

Start by positioning yourself on a declining bench. Hold a dumbbell in each hand. 

Extend your arms so that they are perpendicular to your body and then slowly lower the dumbbells to the sides. The dumbbells will almost be in line with your body. 

When you lower the weights, make sure that you have bent elbows to avoid any unnecessary strain on the biceps. 

Take a pause, and then return to the starting position, with the dumbbells above your chest. This is one repetition.


You do not have to use heavy weights. If the dumbbells are too heavy, and you accidentally drop them, then you can get a rotator cuff injury.

Your focus should be on a high repetition count rather than the heaviness of the weights.


By doing this exercise, you will build muscle and strength.

The decline dumbbell fly is also a great lower chest dumbbell workout. In addition to your pecs, this exercise targets your shoulders, back, and arms.

Dumbbell Crossover Shrug

inner chest dumbbells workout

For this standing dumbbell chest exercise, you do not need a bench and just 1 dumbbell.

With an overhand grip, hold the dumbbell at your one side. Bend your elbows slightly.

Your back should be straight and feet shoulder-width apart. Start to rotate your wrist and shoulder toward your inner pecs. The dumbbell’s bar will be over your thigh in a horizontal position.

You will then bring your shoulder up, almost as if you are shrugging it. As you are doing the shrugging motion, bring your bicep across your chest, until the dumbbell is in the centre of your body. 

Return to the starting position and repeat the movement on the other side of your body. This is one repetition.


Try not to bend your arms too much and do not let your biceps take over the exercise. The focus should be on the chest, so keep those chest muscles tense.


This simple movement will work your inner pecs as your chest muscles are activated with the short rotations of your shoulders.

Squeeze Press

inner chest exercises with dumbbells

Start in a dumbbell bench press position.

Place your feet firmly on the floor as you lay down on a flat bench and press the weights together. Squeeze the dumbbells.

Push the dumbbells upwards, above your chest. Keep the shoulders pulled in while doing this movement.

Remember to tuck your chin in and keep squeezing the dumbbells throughout the repetitions.


The squeeze press is almost like the dumbbell bench press, but there is one slight difference. You keep the dumbbell in contact with each other throughout the exercise. 

This exercise is also referred to as the Hex press because it is easier to perform with a pair of hex rubber dumbbells.

You will essentially squeeze the dumbbells as hard as you can while activating the muscles in the inner chest region.


The squeeze press allows you to train your chest while avoiding strain to your shoulders. In addition to your inner chest muscles, this exercise targets your triceps.

Dumbbell Press

inner chest dumbbell exercises

This effective exercise can be performed on a flat bench.

Start by lying down on a bench, holding a dumbbell in each hand. Ensure that your arms are facing away from your body. Your forearms should be positioned perpendicularly to your upper arms.

Using your chest, lift the dumbbells towards the ceiling gradually. Continue this movement until your arms are fully extended and perpendicular to your body.

Take a pause, and then return to the starting position. It is recommended to not use momentum when lowering the dumbbell to the initial position. The movement needs to be slow and controlled.

This is one repetition.


It is important not to lower the weights in a sudden motion. This can result in injury to your rotator cuff.


When using proper form, the dumbbell presses can effectively target your entire upper body. This includes the inner chest, triceps, lower back, and core.

Unlike the barbell bench press, the dumbbell bench press allows a greater range of motion for your shoulders and elbows.

This exercise will also help in highlighting muscle asymmetry that you might have developed through working out one side of your body harder over the other side.

Single Arm Dumbbell Press

Set 1 dumbbell down on one side of your chest. You can then extend the other arm upwards for a challenge, or extend it horizontally to help you balance.

Then push the 1 dumbbell upwards by extending your arm fully. Keep the elbow tucked in tightly to your body. Do not flare your elbow out.

Switch sides for each repetition.


Keep your shoulders set evenly, and ensure that you activate all your upper body muscles to avoid rotating off the bench.

It is recommended to start each repetition with your non-dominant arm.


This workout is so simple and easy, that anyone can do it. For this reason, it is a perfect chest workout with dumbbells for women who are new to strength training.

It targets your chest, arms, and shoulders.

Bonus Tip

We will give you one more tip that will help you build the best inner chest workout: put variety into your chest workouts. 

Meaning, it will not help to activate the same muscles in the exact same way. For your workouts to be effective, you need to add some variation to your chest workouts. 

If you keep switching up your workout routines, while following a healthy diet, then you should be able to attain your desired physique.

To Conclude

Try to add these inner chest workouts to your routine to bring strength and support to your whole upper body.

The inner chest can be a difficult area to build, but working diligently on it will ultimately be worth all the effort.

You can also read how to build a big chest with dumbbells.

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